12/19/2015

C2 – CrossFit

Warm-up

(No Measure)

3 Rounds

20 Alt. Piston Pushdowns; Rest :60

100m FW (Heavy); Rest :60

12-15 Unsupported L-Sit DB Press; Rest :60

Metcon (AMRAP – Reps)

Every 2:00 for 6:00 (3 Sets)

HSPU

Set 1: 3-4 Kipping

Set 2: 3-4: Kipping

Set 3: ME Set
**Only score ME Set

**Once you come off the wall set is over

Gymnastics

Metcon (AMRAP – Reps)

Every 2:00 for 6:00 (3 Sets)

Pull Ups

Set 1: 3-4 Kipping

Set 2: 3-4: Kipping

Set 3: ME Set
**Only score ME Set

**Once you come off the bar set is over

Conditioning

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

12/18/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jog

2 Laps Skip

2 Laps Lateral Shuffle

+

Lap Frankensteins w/ Toe Touch

Lap Gate Openers

Lap Spider Man Lunges

Lap Walking Quad

+

10 Bird Dogs (per side)

10 Super Mans

10 Hollow Rocks

10 Alt. Lunges (per side)

+

2 Laps AFAP on Sled (light)

Weightlifting

Metcon (No Measure)

15:00 Alt. EMOM

Min 1: 6 DB Lateral + 6 DB Front Raise + 6 Ring Push Ups

Min 2: 6-8 Bottoms Up KB Raise/per arm

Min 3: 5 DL @ 60-65% of 1RM

Deadlift (5×5 @ 60-65%)

WOD (Workout of the Day)

Lactic Power Tester #1 (6 Rounds for reps)

Every 2:00 for 12:00 Alt Sets

(3 Sets of Each)

:40 Max Effort Row (Cals)

1:20 Rest

:40 ME Thruster (95/65)

1:20 Rest

Mobility

2:00 Banded Hangstring Pull

12/16/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

15 Squats w/ Hip Circle

15 Bridge Drills

15 Wall Balls

15 Squat Jumps

Sled Lap AFAP 45/25

20-30 UB DU or 50 UB Singles

Weightlifting

5:00 Tech Work on Power Cleans (Bar Only)

Power Clean (10:00 Build to HS)

Rest exactly 4:00

CP-Battery Test #1 (AMRAP – Reps)

8:00 AMRAP @ 90% of Today’s HS

Conditioning

Ms. Helen (Time)

3 RFT

Run 400m

21 Russian KBS (1.5/1)

12 Ring Row
Or

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Mobility

2:00 Standing Straddle

12/15/2015

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

1 Lap Bear Crawls

1 Lap Walking Quad

1 Lap Walking RDL

1 Lap Gate Openers

1 Lap Spider Man Lunges

+

2 Rounds

10 Super Mans

10 Banded Face Pulls

10 PVC Pass Throughs

10 Shoulder Reach Throughs

10 Scap Push Ups

Gymnastics

ME AMRAP Strict Pull Ups (AMRAP – Reps)

**Scaled: ME Bent Arm Hang
Every 2:00 for 6:00 (3 Sets)

Set 1: 2-4 Strict Pull Ups

Set 2: 2-4 Strict Pull Ups

Set 3: ME AMRAP Strict Pull Ups

ME Bent Arm Hang (Time)

Weightlifting

Shoulder Press (10:00 Build to HS for Day)

Conditioning

Lactic Endurance Tester #1 (Time)

For Total Time

(Including Rest)

15-12-9 for time (5:00 Cap)

Power Clean (115/75)

Lateral Burpees Over Bar

+

Rest 5:00

+

15-12-9 for time (5:00 Cap)

Power Clean (115/75)

Lateral Burpees Over Bar

Mobility

2:00 Dragon Pose (per side)

12/14/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jog

2 Laps Skip

2 Laps Lateral Shuffle

+

2 Rounds:

1 Lap Monster Walk w/ Hip Circle

10 Scap Push Ups

10 Scorpions (5/side)

10 Cat/Cows

10 Bow/Bends

10 Squat Jumps

+

100 SU or 50 DUs

Conditioning

Tabata Push Ups (AMRAP – Reps)

Score lowest round only
Hand Release***

Weightlifting

Back Squat (A. 10:00 Build to a Heavy Single Back Squat )

Conditioning

Back Squat (NME Tester) (AMRAP – Reps)

AMRAP 85% of BS 1RM
***Take 85% of Todays Back Squat HS and do 1 set amrap set (max rep)

WOD (Workout of the Day)

500m Row (Time)

Max Effort 500m Row

Mobility

2:00 Quad Smash w/ Barbell

12/12/2015

C2 – CrossFit

Conditioning

Metcon (AMRAP – Reps)

In Team’s of 4:

With running clock…

From 0:00 to 7:00 AMRAP

10 Burpees

25 DU (50 Single Unders)
All TM’s working**

Metcon (AMRAP – Reps)

From 7:00 to 15:00 AMRAP

100 Air Squats

75 HRPU

50 Sit Ups
All TM’s working**

Metcon (AMRAP – Reps)

From 15:00 to 25:00 AMRAP

200 Box Step Ups (24/20)

200 Cals on Rower

200 Wtd Step Ups (1.5/1)

200 Cals on Rower
One TM Working

12/11/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jogging

2 Laps Skipping

+

Lap Skipping Knee Pulls

Lap Skipping Gate Openers

10 Squat Jumps

Lap Broad Jumps

Lap Spider Mans

Lap Inch Worms

+

1 Round

10 No Push Ups Burpees

10 Slam Balls

8 Hawaiian Squats (per leg)

Lap on Sled (45/25)

Conditioning

Metcon (AMRAP – Reps)

10:00 Partner Alt EMOM

10 DL (135/95)

Max Box Jump/Step Downs
Partner 1 completes 0:00-1:00

Partner 2 completes 1:00-2:00

Partner 1 completes 2:00-3:00

Partner 2 completes 3:00-4:00….

WOD (Workout of the Day)

Metcon (Time)

20:00 Partner AMRAP

400 SU

100 Wall Balls (20 /14)

100 Sit Ups

100 KBS

100 HRPU

RX+

SU = 200 DU

WB = (30/20)

SU = T2B

KBS = American

HRPU = HSPU
Only one athlete can be working at a time.

Mobility

Partner Calf/Hamstring Smash w/ BB

12/10/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Lateral Shuffle

2 Lap Skipping

+

1 Lap Walking Lunges w/ rotation

1 Lap Skipping Knee Pulls

1 Lap Inch Worms

+

1 Round

50 DU (100 Singles)

10 No Push Up Burpees

10 Squat Jumps

10 Shoulder Reach Throughs

50 DU (100 Singles)

Conditioning

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Mobility

2:00 Banded Spider Mans

(1:00 per leg)

+

6-8 Hawaiian Squats (per leg)

12/09/2015

C2 – CrossFit

Transition Week – Day #3

Warm-up

(No Measure)

200m Jog

+

2 Rounds

10 Partner Sit Ups

10 Partner Push Ups

10 Partner Burpees

+

:90 Russian Baby Maker

Metcon

Tabata Double Unders (AMRAP – Reps)

Score lowest round

Weightlifting

Halting Clean Grip DL (Every 2:00 for 14:00 (7 Sets))

:03 Pause Mid-Shin

:03 Pause Knee

:03 Pause @ Finish

:03 Pause Knee

:03 Pause Mid-Shin

*Build over course of 7 sets to HS –

Not a 1RM*

Metcon

Metcon (AMRAP – Reps)

10:00 Partner Alt EMOM

10 Thrusters (95/65)

Max Jumping Pull Ups

RX+

Strict Pull Ups
Work:Rest = 1:1

Alt. Mins of work.

Athlete 1 0:00-1:00

Athlete 2 1:00-2:00

Athlete 1 2:00-3:00

Athlete 2 3:00-4:00

Mobility

Shoulder Smash w/ Barbell

12/08/2015

C2 – CrossFit

Transition Week: Day #2

Warm-up

(No Measure)

400m Jog

+

1 Lap Bear Crawls

1 Lap Walking Quad

1 Lap Walking RDL

1 Lap Gate Openers

+

2 Rounds

10 Super Mans

10 Spider Man Lunges (per side)

10 Aqua Mans

10 PVC Pass Throughs

10 Shoulder Reach Throughs

+

1 Lap Strength Axle

Metcon

Tabata Sit Ups (AMRAP – Reps)

Score lowest round

Weightlifting

Strict Press + Push Press + Push Jerk (Every 2:00 for 14:00 (7 Sets))

(Note: Add weight each set)

Metcon

Metcon (AMRAP – Reps)

10:00 EMOM

5 Power Cleans (135/95)

Max SU

RX+

DU
**Top of each minute perform 5 PC. Max SU or DU in remaining of minute. Score will be SU or DU

Mobility

Quad Smash w/ Barbell